Some people, though not too much, unfortunately, have managed to achieve ideal weight. After a long struggle, many months to lose weight, diet, exercise and a half to death, eventually the ideal weight has been reached. What to do now? Doing business continues as before? Or even reduce them?
There are two things to note when the weight of ‘ideal’ we’ve achieved the first, we measure the fat content. Is it ideal? An outline of the ideal range for men is 10-15% and for women is 15-20%. If our fat levels were still above the ideal range, means we still have to try harder to bring it down again and increase your muscle mass so that we keep ideal weight. The second is that if indeed we have an ideal body shape and fat are also already in the ideal range. In this condition, we get into the maintenance phase in which we exercise was not to find the ideal weight goal and maintain it anymore but like many people the word ‘health’ alone.
Sports are advised to maintain the health of the cardio for at least 30 minutes a day every day. Cardio here is done by running, swimming, whatever it is essential to maintaining cardiovascular health or our heart. Then weight training at least 2 times a week. Weight training is recommended for everyone because the more we age our muscles of our body is depleted. Weight training 2x a week, will help us preserve muscle mass, so the more we age, we are not losing our energy and sluggish. Stretching or stretch is also required at least 30 minutes per week, may be paid in 5 minutes every day, for all muscles, or take a yoga class will be quite helpful.
Perform a physical routine that you like attain the optimal health of your body. Do not forget to rest if you feel tired and do not force your body to exercise while she was screaming for a break.
Recovery, there are two kinds of recovery, the first is when we lift weights as much as 10x, we need to rest for a few seconds to 1-2 minutes before we start up again. This rest period is called the recovery time. And there’s another one called the recovery time is when we finish training one muscle group, such as chest, eating our chest muscles need recovery for at least 48 hours before you train it again.
- Set is a set of reps. We lift weights as much as 10 to 12x and then laid back that we lift dumbbells, then it is called a set. After the first set, we will need to rest for a few seconds or minutes and then we’ll do a longer set which consists of 10-12 reps as well.
- Routine is a term commonly used to describe the pattern or sequence of exercises that we use. How many sets, any tool, how many reps, how long, how many times a week, it called a routine that became our routine practice pattern. Should we always change our routine a few weeks, there are a few months so that the body is saturated and we are also not tired of the same exercise continuously.
The terms are often used are:
- Strength, muscle strength, or the multitude said power where the power is measured by the number of loads that we can lift.
- 1RM or One-rep Max is the heaviest burden that we can lift 1x perfectly. If we are still capable of more than 1x, it means that instead of 1RM.
- Endurance, or stamina, usually in weight training, endurance here in question is the resilience of our muscles in lifting weights a few times. Examples are, we are able to lift dumbbells to train the hand as much as 12x or 15x. Perhaps there are others just able to lift as much as 6x with the same load, it is said to lower muscle endurance than capable of 12x.
- Specificity, this should not be confused with the widely circulated myth, that in order to burn belly fat we should practice sit ups. Specificity is only true in weight training. If we want to strengthen your arm muscles, of course we will load and train our arm muscles, leg muscles instead of us. If we want to establish our shoulders, then we must train our shoulder muscles. That the principle of specificity.
- Overload. To train the muscles and increase strength and durability, then we must force the muscles to practice beyond its capacity. Increasing the intensity can be done in several ways, eg, increase the load, increasing the number of reps, reduce rest time between sets, and much more. If you do not pay attention to the overload principle, then your workout will not be able to develop.
- Repetition or 1x rep is full of movement. Example is lifting dumbbells from the shoulder, moving to the top of the head, and back down to the shoulder. A full movement is called a Repetition or a rep.
- Range of Motion is a full range of motion, such as lifting dumbbells from the shoulder, moving to the top of the head, and back down to the shoulder. If we lift dumbbells from shoulder, move up, and stop halfway and was down again, then it could be called the half range of motion, some call it half rep.
- Failure is a condition where we are not able to continue into the next repetition. Exercise that right is up to the point of failure, for example, we were told to force load 10x, and then the number 10 is the point of failure. Most people, think should stop at number 10, but if forced, they are still able to continue his generation to 11 or even 12. That should do is we look for a heavy burden for us, so we’re going to failure or no longer able to continue to the next generation, right at number 10.